Low Fodmap Cheeses: Enjoy Dairy Without Discomfort

There are many misconceptions about the low-FODMAP diet, one of them being that cheese is off the menu. However, this is not true. The low-FODMAP diet is not a dairy-free diet, and you can enjoy low-FODMAP cheese. The trick is to choose naturally low-lactose cheeses and control your portion size. Lactose is the FODMAP that we are concerned with when it comes to cheese. Lactose is a naturally occurring sugar known as a disaccharide, found in milk and dairy products.

Hard and mature cheeses are low FODMAP

Hard cheeses are a safe option for those with IBS and lactose intolerance, as there is a lot of time for the bacteria to digest the lactose. The lactose content within dairy products varies depending on the product and the manufacturing of the milk itself. The bacteria added to milk during cheesemaking consumes much of the lactose, so a lot of cheese is naturally low in lactose.

Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low-FODMAP cheese options and are normally well tolerated by people with lactose intolerance.

The longer the cheese is aged, the less lactose it will contain. The sharper the cheddar, the lower the lactose. The Monash University Low FODMAP App recommends cheese serving sizes that contain less than 1g of lactose per serve.

It's important to note that although lactose is a FODMAP, you don't need to avoid it completely if you do not have a diagnosed lactose intolerance. Dairy-free does not equal lactose-free. Lactose-free cheese products are made by mixing milk with lactase early on in the cheesemaking process. This breaks down most of the lactose in the milk.

Lactose-free cheese can be enjoyed by those with IBS

People with IBS can enjoy lactose-free cheese, as it is often the lactose in dairy products that triggers IBS symptoms, rather than dairy itself. In fact, an estimated 33% of people with IBS are also lactose intolerant to some degree. Lactose is the sugar in milk, which is digestible for many people, as they produce an enzyme called lactase. However, for those with lactose intolerance, there is a lack of lactase in the system, which prevents proper digestion. Symptoms such as bloating, gas, and diarrhea can occur 30 to 45 minutes after consuming foods containing lactose.

The good news is that the low FODMAP diet is not a dairy-free diet, and you can enjoy low-FODMAP cheese. However, it is important to choose cheeses with low lactose content and to control your portion size.

Natural, aged cheeses such as Cheddar, Camembert, Cheshire, Swiss, Brie, Blue Cheese, and Parmesan, normally contain less than 0.5g of sugar, meaning they will only have very small or trace amounts of lactose per serving. During the manufacturing process, most of the lactose is drained off with the whey, and the small amounts of lactose left in the curd are transformed into lactic acid as the cheese ripens. These aged cheeses are usually well tolerated by people with lactose intolerance.

Fresh, unripened cheeses like Colby, Edam, Cottage Cheese, Feta, and Cream Cheese, can have lactose levels of up to 5 grams. These cheeses do not go through a long aging process, so not all of the lactose in the curd converts into lactic acid. It is important to watch your portion sizes with these cheeses.

Processed cheese foods and spreads tend to have higher levels of lactose, as they are made by melting natural cheese and then adding dairy products like whey or milk.

To choose low-lactose cheeses, you can check the nutrition facts panel on the cheese label. The sugar in cheese is lactose, so the lower the amount of sugar, the less lactose the cheese contains. This method only works for cheese, as other lactose-containing products like milk or yoghurt can have added sugar.

Some examples of low-FODMAP cheeses include:

• Mozzarella (Italian-style)
• Cheddar
• Camembert
• Swiss
• Brie
• Blue Cheese
• Parmesan
• Feta
• Pecorino Style Cheese

Fresh unripened cheeses can be low FODMAP, but check the label

Fresh unripened cheeses, such as Colby, Edam, Halomi, Cottage Cheese, Feta, and Cream Cheese, can be low FODMAP. However, it is important to check the label before consuming these cheeses as they do not go through a long ageing process. During the manufacturing process, most of the high FODMAP lactose is drained off with the whey. However, in the case of fresh unripened cheeses, not enough time is given for all the lactose in the curd to convert into lactic acid. Therefore, checking the label is crucial to ensure that the product is low FODMAP.

The lactose content in cheese is important when choosing a low FODMAP option. A quick and easy way to determine the lactose content is by looking at the nutrition facts panel on the cheese label. The sugar listed in the nutrition facts of cheese is lactose, so the lower the amount of sugar, the less lactose the cheese contains. This method of checking lactose content only works for cheese, as other lactose-containing products like milk or yoghurt can have added sugar.

The Monash University Low FODMAP App is a helpful resource for checking whether a cheese is low FODMAP. The app recommends cheese serving sizes that contain less than 1 gram of lactose per serve. Therefore, when reading labels, look for cheeses that contain 1 gram or less of lactose per serving.

It is also important to note that the fresher the cheese, the more lactose it will contain. This is because, during the cheese-making process, certain lactase-containing bacteria that break down the lactose are added, and some of the lactose is discarded throughout the ageing process. As a result, fresh unripened cheeses tend to have higher lactose levels, and checking the label is crucial to ensure they are low FODMAP.

Processed cheese foods and spreads are often high FODMAP

Processed cheese is not 100% cheese. It usually hovers around 50% cheese, but this can vary. The remaining ingredients can include salt, food dyes, preservatives, extra dairy, emulsifiers, or other artificial ingredients. These extra ingredients are added to melted, pasteurized cheese, which is then converted into a sliced solid, a spread, or a sauce.

Processed cheese has a much longer shelf life than natural cheese, and it is also cheaper to produce and buy. It is used in a variety of dishes because it melts evenly without becoming oily or separating.

However, the production process means that processed cheese cannot replicate the flavour possibilities of real cheese. Real cheese holds flavour possibilities that processed cheese cannot, due to the farms that raise the dairy animals, the cheesemakers' techniques, and the microorganisms that convert milk into distinct cheeses.

In the United States, the term "processed cheese" refers to products with the highest cheese content. Terms such as "cheese food" or "cheese spread" refer to products with lower amounts of cheese.

Check the nutrition label to see how much lactose is in your cheese

When choosing low-FODMAP cheese, it's important to check the nutrition label to determine the lactose content. While the low-FODMAP diet is not dairy-free, high-lactose cheeses should be avoided. Lactose is the sugar in milk, and those affected by lactose intolerance lack the enzyme (lactase) needed to properly digest it.

The good news is that there is a quick and easy way to check the lactose content of your cheese. Simply look at the nutrition facts panel on the cheese label. The sugar listed on the label is lactose, so the lower the amount of sugar, the less lactose the cheese contains. This method only works for cheese, as other lactose-containing products like milk or yoghurt may have added sugar.

According to the Monash University Low FODMAP App, cheese serving sizes with less than 1 gram of lactose per serve are recommended. So, when reading labels, look for cheeses that contain 1 gram or less of lactose per serve.

It's worth noting that natural, aged cheeses typically have less than 0.5 grams of sugar, resulting in very small or trace amounts of lactose per serving. Examples of aged cheeses include Cheddar, Camembert, Cheshire, Pecorino, Swiss, Brie, Blue Cheese, Havarti, and Parmesan. These cheeses are generally well-tolerated by individuals with lactose intolerance.

On the other hand, fresh unripened cheeses like Colby, Edam, Haloumi, Cottage Cheese, Feta, and Cream Cheese have higher lactose levels, usually less than 5 grams. These cheeses do not undergo a lengthy aging process, which means that not all the lactose in the curd is converted into lactic acid.

Processed cheese foods and spreads, made by melting natural cheese and adding dairy products, tend to have higher lactose levels.

Additionally, keep in mind that the lactose content in cheese can vary depending on factors such as aging and the unique cheesemaking process of each brand. Therefore, it's always a good idea to check the product label to be sure of the lactose levels.

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